5 Myths About Vegan Eating

Over the past few years, the vegan diet has grown in popularity, but that rise has come with plenty of misinformation and false beliefs. Many people quickly dismiss veganism based on myths that can cloud the understanding and appreciation of this lifestyle choice. In this article, we'll tackle 5 common myths about the vegan diet, separating fact from fiction.

Myth 1: It's More Expensive

A lot of people think going vegan means breaking the bank, but that's not necessarily true. While some prepackaged vegan products can cost more, cooking meals from whole foods is often much more affordable. Staples like beans, grains and seasonal vegetables aren't just budget-friendly, they're also highly nutritious, proving that eating vegan can be both affordable and satisfying.

For example, for 20 g of protein each, extra-firm tofu costs $1.02, while chicken breast and lean beef cost $1.36 and $1.50 respectively.

Myth 2: It Has No Impact on the Environment

Another common misconception is that individual food choices have little impact on climate change. However, research shows that cutting your meat consumption in half can reduce your carbon footprint by an impressive 30%.

To put things in perspective, a recent study published in Nature Food found that a vegan diet requires 75% less land, 54% less water, and has a 65% lower impact on environmental biodiversity than a meat-heavy diet, defined as eating 3.5 ounces of meat every day. By simply adding a few vegan meals to your week, you can significantly reduce environmental pressure. These numbers show that every small change adds up to a bigger positive impact.

Myth 3: It's Low in Calcium

Calcium intake is a major concern when it comes to vegan diets, with many assuming dairy is the only reliable source. However, fortified plant-based milks can provide calcium levels comparable to whole, 2% and 1% milk. On top of that, foods like calcium-set tofu, calcium-fortified orange juice, leafy greens like kale, bok choy and collard greens, white beans, dried figs, tahini and almonds are excellent plant-based sources of calcium. By regularly including these foods, vegans can easily meet their calcium needs without dairy.

Myth 4: It's Low in Iron

Iron is another nutrient that often raises eyebrows when talking about veganism. While it's true that iron from plant foods is less bioavailable than iron from meat, plenty of plant sources can still meet your iron needs. Foods like cashews, pumpkin seeds, sesame seeds, dried fruit, asparagus, oats, lentils, beans, tofu and cooked dark leafy greens like spinach and kale are all rich in iron. To boost absorption, it helps to pair these foods with a source of vitamin C, like citrus fruit. Women, athletes and those following a vegetarian or vegan diet may have higher iron needs, but with careful planning and a varied diet, it's entirely possible to get an adequate intake without supplements.

Myth 5: It's Low in Protein

Finally, the idea that vegan diets lack protein is a widespread myth. Protein needs for sedentary adults are about 0.9 grams per kilogram of body weight. For a 70 kg person, that works out to roughly 63 grams of protein a day. Those who are active may need more, in the range of 1.3 to 2 g per kilogram of body weight.

With a balanced vegan diet that includes a variety of protein-rich foods, like seitan, tempeh, tofu, legumes, nuts, seeds and whole grains, it's entirely possible to meet your protein needs. By eating a diverse range of plant proteins, vegans can easily make sure they're getting enough protein to support their health and lifestyle. Read my article The Best Plant-Based Protein Sources: Nutrition, Benefits and Cooking Tips to learn more about this topic.

Conclusion

In conclusion, the myths surrounding the vegan diet often come from misinformation or a lack of understanding and nutrition knowledge. By debunking these false ideas, we can appreciate the benefits of a plant-based lifestyle. A vegan diet can be affordable and environmentally friendly, and it also offers plenty of ways to meet your nutritional needs through varied and delicious food choices. Whether you're considering a full transition to veganism or simply looking to add more plant-based meals to your routine, embracing these truths can lead to a healthier, more sustainable way of eating.

Reference

• Scarborough, P., Clark, M., Cobiac, L. et al. Vegans, vegetarians, fish-eaters and meat-eaters in the UK show discrepant environmental impacts. Nat Food 4, 565–574 (2023). doi.org/10.1038/s43016-023-00795-w